It seems so hard to eat healthy when you are so busy. Especially when seasons change. Things are more fluid in summer and not as planned. During the school year, things may be overplanned with no time between activities to make a meal. Here are some tips for healthy eating for the busy person.
When You Have Time to Plan
Having a plan for your meals will help you to eat the things you want, provides nutrients you need, and serve you and your body.
Prep on your day off
1. Plan your meals before you go to the store so you have a list of only the ingredients you need.
Don’t have an elaborate meal plan. Have some easy go-to meals that you know how to make quickly.
We generally have turkey chili every other week. I always have chicken, broccoli, and rice to make separate or with cheese to make a casserole.
A summer meal may be hamburgers on the grill with some Brussel sprouts and potatoes.
Pay attention to the meals you generally make in a week. Plan those more often.
2. Prep groceries when you get them home.
Wash any of your produce that will be used in the next two days.
Chop any vegetables. Put those chopped vegetables in the refrigerator if they will be used in the next two days or in the freezer if used later in the week.
Brown or cook any meat that will be used that week. Put it in the refrigerator if it will be used the next day and in the freezer if it will be used later in the week.
If you can’t prep when you get the groceries home, then plan what time you will prep on that day or the next. Prepping groceries as soon as possible will ensure you use what you have purchased.
3. Use a salad spinner for any lettuce so that it stays nice and crisp throughout the week.
If you make canned salads then ensure you spin out the water and then put the lettuce at the top so it doesn’t get soggy from the salad dressing.
When You are Shooting from the Hip
1. Buy precut and bagged vegetables.
There are a variety of options in the fresh and frozen sections. You can get a vegetable tray to have fresh carrots, snap peas, tomatoes, carrots, and broccoli on hand.
If you need chopped onions for a soup or stew in the crock pot, they are already cut up and in the frozen and sometimes fresh vegetable section of the store. You can often also find peppers, vegetable mixes, and potatoes already cut and ready to be added.
2. Look for and buy meals already prepped and ready to go.
This can be as simple as a freezer meal that you just need to microwave or a meal pack that has all the ingredients to make a fresh meal in less than 30 minutes.
The grocery store will often have all the ingredients together for a pasta dish, stew or roast. You can also use a meal service like Hello Fresh, Blue Apron, or Freshly.
3. Have staple meals that take a few minutes to make.
You can open a can of refried beans for burritos or nachos. Maybe brown some ground beef for tacos.
Think about what those might be for you and ensure you have those items stocked in your pantry or refrigerator.
Most importantly, eat your food slowly and enjoy it.
You may be busy and rush to get a meal ready to eat. Do not rush eating your meal. Take the time to enjoy your food. Take bites and chew your food.
You and your digestion will be happier if you slow down when you eat.
If you want help to create a meal plan for your busy days then get on a consultation call with me. Let me know in the meeting notes that you want to work on a meal plan for busy days.
